1 00:00:01,040 --> 00:00:05,080 You're listening to episode 223 of the Marathon Running Podcast. 2 00:00:05,400 --> 00:00:08,640 In this episode, we're going to talk about the marathon mindset, 3 00:00:08,760 --> 00:00:20,440 believe, identity, and attitude. This is the Marathon Running 4 00:00:20,440 --> 00:00:23,000 Podcast by Letty and Ryan from We Got the Runs. 5 00:00:23,320 --> 00:00:26,320 Join us in our running community for weekly content that is 6 00:00:26,320 --> 00:00:30,120 motivational, educational, and inspirational, and let the 7 00:00:30,120 --> 00:00:32,960 Marathon Running podcast take you from the starting line to 8 00:00:32,960 --> 00:00:41,520 the finish line and beyond. Hey runners, and welcome to 9 00:00:41,520 --> 00:00:44,120 episode 223. My name is Letty. 10 00:00:44,560 --> 00:00:47,200 My name is Ryan. And we are your weekly host of 11 00:00:47,200 --> 00:00:49,960 this podcast that we've had for quite a while now. 12 00:00:49,960 --> 00:00:52,560 Thank you so much if this is your first time tuning in. 13 00:00:52,920 --> 00:00:55,520 And welcome back to our long time listeners. 14 00:00:55,520 --> 00:00:57,640 We're really excited to have you back. 15 00:00:57,840 --> 00:01:00,240 As always, we appreciate the feedback. 16 00:01:00,240 --> 00:01:04,680 It's great to hear how people get value out of the podcast and 17 00:01:04,879 --> 00:01:07,440 helps us to try to figure out what you guys want to hear. 18 00:01:07,640 --> 00:01:09,320 Exactly, Ryan. And that's really what we're all 19 00:01:09,320 --> 00:01:10,920 about. We try to bring value to your 20 00:01:10,920 --> 00:01:13,640 life as a runner, try to make your runs better, and bring you 21 00:01:13,640 --> 00:01:17,560 good information from coaches, trainers, nutritionists, and 22 00:01:17,560 --> 00:01:20,360 something like Today, a podcast about mindset. 23 00:01:20,400 --> 00:01:22,040 So lady, you also have a YouTube channel. 24 00:01:22,040 --> 00:01:25,600 You wanna tell everyone what this weeks YouTube video is 25 00:01:25,600 --> 00:01:29,720 about so that people can subscribe and follow you there? 26 00:01:30,080 --> 00:01:32,880 Yes, we've been doing a lot of shoe reviews lately. 27 00:01:32,880 --> 00:01:35,160 It seems like that's where really the demand is. 28 00:01:35,160 --> 00:01:39,520 So since we do get to sample quite a few shoes, we have done 29 00:01:39,520 --> 00:01:44,600 a review on the Hoka Sky Flow and we are also coming out with 30 00:01:44,680 --> 00:01:48,200 another one this week hopefully which will be the track Smith 31 00:01:48,200 --> 00:01:50,600 Elliot. The reason being is because they 32 00:01:50,600 --> 00:01:53,960 are re releasing it this fall. So if you want to hear a stop 33 00:01:53,960 --> 00:01:56,240 talking about it, then go subscribe so we don't have to 34 00:01:56,240 --> 00:01:59,200 keep trying to promote it. That's right, Ryan. 35 00:01:59,200 --> 00:02:03,080 So you can find us at YouTube by typing in at Running Podcast 36 00:02:03,080 --> 00:02:05,280 into the search bar. And don't forget to like and 37 00:02:05,280 --> 00:02:08,280 subscribe so Letty has lots of inspiration to continue the 38 00:02:08,280 --> 00:02:11,080 videos. So Letty, update on the marathon 39 00:02:11,080 --> 00:02:13,720 training, how's it been going? I've been cramming, Ryan. 40 00:02:13,720 --> 00:02:15,840 I've been cramming. Some of you guys know I have a 41 00:02:15,840 --> 00:02:18,960 marathon coming up and I think it's two weeks by now. 42 00:02:19,520 --> 00:02:22,440 Haven't really trained that much or not as much as I would like 43 00:02:22,440 --> 00:02:27,880 to over the summer and here we I've been doing some great long 44 00:02:27,880 --> 00:02:29,960 runs though. And when I say long I mean like 45 00:02:30,480 --> 00:02:36,120 10-12 milers with marathon pace. So I'm going to rely on that 46 00:02:36,120 --> 00:02:39,600 nice muscle memory and hoping that those fast runs will help 47 00:02:39,600 --> 00:02:42,880 me catapult me into a great finish. 48 00:02:43,720 --> 00:02:46,120 What does your Garmin say? Well my Garmin is actually 49 00:02:46,120 --> 00:02:50,560 saying 341 but that's not what I want to achieve with this 50 00:02:50,560 --> 00:02:53,680 marathon. I'm trying to go sub 3:30 and 51 00:02:53,680 --> 00:02:56,200 hopefully like always, Garmin lies. 52 00:02:57,200 --> 00:02:59,760 So we will see. And you will have an upcoming 53 00:02:59,760 --> 00:03:02,760 video about the race where you interview the race director, 54 00:03:02,760 --> 00:03:04,720 right? Yes, yes, we're gonna shine all 55 00:03:04,720 --> 00:03:07,880 the lights at the Tunnel Marathon in Washington happening 56 00:03:07,880 --> 00:03:12,360 on September 8th of this year, so stay tuned for that. 57 00:03:12,560 --> 00:03:13,760 So what are we talking about today? 58 00:03:14,360 --> 00:03:18,040 Today the topic is gonna be marathon mindset, a topic that 59 00:03:18,040 --> 00:03:20,840 comes in quite handy not only for me, but everybody else 60 00:03:20,840 --> 00:03:24,480 listening to this podcast. Because as you know, the brain, 61 00:03:24,800 --> 00:03:28,080 the struggle, the internal dialogue during a marathon is 62 00:03:28,080 --> 00:03:31,240 probably the toughest part if you've done your training 63 00:03:31,240 --> 00:03:33,280 correctly. And so that's always a topic I 64 00:03:33,280 --> 00:03:36,320 would love to explore because as you know, we can't really see 65 00:03:36,320 --> 00:03:38,040 what's going on between those two years. 66 00:03:38,880 --> 00:03:40,960 Maybe even more important if you haven't done your training. 67 00:03:41,400 --> 00:03:43,640 Exactly. That's what I'm hoping for, to 68 00:03:43,640 --> 00:03:46,720 get out of this. So we talked to Whitney Miller 69 00:03:46,920 --> 00:03:49,240 from Transcend Health and Wellness. 70 00:03:49,240 --> 00:03:52,600 She is a running coach, but she's not just a running coach, 71 00:03:52,600 --> 00:03:56,560 she's also a strength coach and a mindset coach. 72 00:03:57,000 --> 00:04:00,280 And it was very, very nice to talk to her because she goes 73 00:04:00,280 --> 00:04:05,280 beyond mantras and little things to say to yourself when things 74 00:04:05,280 --> 00:04:08,040 go hard. We talk about the three 75 00:04:08,040 --> 00:04:13,640 important pillars that accompany your change of mindset, identity 76 00:04:13,640 --> 00:04:16,279 as a runner, your attitude, all that stuff. 77 00:04:16,760 --> 00:04:19,720 It was a really great conversation and I feel like 78 00:04:19,720 --> 00:04:23,640 after that conversation, my gosh, there's so much more to go 79 00:04:23,640 --> 00:04:26,080 deeper in. But obviously this podcast is, 80 00:04:26,080 --> 00:04:28,680 you know, always between half an hour to an hour. 81 00:04:29,000 --> 00:04:31,200 So we're touching the base of it. 82 00:04:31,200 --> 00:04:34,760 But Whitney has a lot of information available on her 83 00:04:34,760 --> 00:04:39,600 website and even some programs or workshops that you can 84 00:04:39,600 --> 00:04:42,640 participate in if need be. Sounds interesting. 85 00:04:42,640 --> 00:04:44,920 I think especially with endurance sports and longer 86 00:04:44,920 --> 00:04:49,200 distance or longer time period athletics, you know the mind 87 00:04:49,720 --> 00:04:51,880 game or the mindset is so important. 88 00:04:52,480 --> 00:04:56,440 Yeah, absolutely. And I think that learning these 89 00:04:56,440 --> 00:05:00,080 things that she talks about and really, you know, doing that 90 00:05:00,080 --> 00:05:03,880 work on yourself can really help you not just in running but also 91 00:05:03,880 --> 00:05:07,400 generally in life. So so that's really cool. 92 00:05:08,280 --> 00:05:09,920 So you want to get into it? Sure. 93 00:05:09,920 --> 00:05:12,200 So without any further ado, I'm now going to play my 94 00:05:12,200 --> 00:05:14,440 conversation with Whitney Miller. 95 00:05:19,760 --> 00:05:21,920 All right, so I'm on here with Whitney Miller. 96 00:05:21,920 --> 00:05:24,440 Whitley, thank you so much for joining me today. 97 00:05:24,920 --> 00:05:27,120 Yeah, you're welcome. Thanks so much for having me. 98 00:05:27,360 --> 00:05:29,880 Yes. And so let's talk a little bit 99 00:05:29,880 --> 00:05:34,520 about you and what you do to explain to our audience how you 100 00:05:34,520 --> 00:05:38,160 are an expert in this field of not just strength training, but 101 00:05:38,160 --> 00:05:41,000 also when it comes to mindset that you know quite a bit about 102 00:05:41,000 --> 00:05:42,360 that. Yeah. 103 00:05:42,840 --> 00:05:47,280 Well, so I own Transcend Training and Performance and 104 00:05:47,280 --> 00:05:49,720 I've been coaching for about 8 years. 105 00:05:50,160 --> 00:05:54,640 And when I started coaching, I was in the field of health and 106 00:05:54,640 --> 00:05:57,040 Wellness. So I was doing health and life 107 00:05:57,040 --> 00:05:58,760 coaching. I really thought that's where my 108 00:05:58,760 --> 00:06:04,000 business was going to land. And as I continued to grow my 109 00:06:04,000 --> 00:06:09,680 business, grow myself, right, But I wanted a way to bring my 110 00:06:09,680 --> 00:06:13,880 athleticism and my expertise in the endurance world into my 111 00:06:14,040 --> 00:06:17,080 practice. And so I grew up a competitive 112 00:06:17,080 --> 00:06:19,120 swimmer. I swam from the time I was 6 113 00:06:19,120 --> 00:06:23,160 until the end of college. And so I had a lot of experience 114 00:06:23,480 --> 00:06:26,920 in the endurance world. I not only in swimming, but I 115 00:06:26,920 --> 00:06:28,720 also became a runner after college. 116 00:06:28,720 --> 00:06:32,320 So I wanted some way to bring that into my practice. 117 00:06:32,320 --> 00:06:36,520 So I became a certified running coach and was primarily coaching 118 00:06:36,520 --> 00:06:41,240 running for a period of time and then moved into kind of this 119 00:06:41,240 --> 00:06:43,120 like strength and conditioning world. 120 00:06:43,720 --> 00:06:47,200 So when I work with clients, I'm doing the strength and 121 00:06:47,200 --> 00:06:50,560 conditioning, I'm doing the physical training as far as 122 00:06:51,160 --> 00:06:54,040 endurance goes, and then I'm also doing mindset. 123 00:06:54,040 --> 00:06:57,520 And the mindset piece is really my life coaching background 124 00:06:57,520 --> 00:07:00,360 coming into what I work with clients on. 125 00:07:00,360 --> 00:07:03,080 And that piece, it's really interesting because when I 126 00:07:03,080 --> 00:07:07,160 started working with clients, about 90% of what we would talk 127 00:07:07,160 --> 00:07:10,400 about and still I talk about with clients is mindset. 128 00:07:10,800 --> 00:07:15,920 There's about 10% that we talk about training, but the rest is, 129 00:07:15,920 --> 00:07:18,960 is really that mindset piece. So that's really a big portion 130 00:07:18,960 --> 00:07:21,120 of what I do with clients when I work with them. 131 00:07:22,120 --> 00:07:23,760 I love it. And especially because I've, 132 00:07:23,880 --> 00:07:26,520 I've said this on my podcast over and over, and I also said 133 00:07:26,520 --> 00:07:31,040 it to you that it's so crazy that we have all these coaching 134 00:07:31,040 --> 00:07:33,720 programs, you know, how many miles and what type of run 135 00:07:33,720 --> 00:07:36,720 you're doing on what day, but there's so little information. 136 00:07:36,720 --> 00:07:38,160 There is not a single training plan. 137 00:07:38,400 --> 00:07:40,440 And I understand everyone's different, but there's really no 138 00:07:40,440 --> 00:07:43,560 information, not a lot of information that tells you, OK, 139 00:07:43,560 --> 00:07:47,320 these are the things you can do in practice to make your mind 140 00:07:47,320 --> 00:07:51,200 stronger unless, you know, the general advice is always like, 141 00:07:51,200 --> 00:07:53,920 oh, yeah, during your long run, you know, remember this. 142 00:07:53,920 --> 00:07:56,680 So then that way when you're in the marathon, you know you can 143 00:07:56,680 --> 00:07:58,800 get through it. Right, right. 144 00:07:58,800 --> 00:08:01,800 But you know, when we think about mindset, really mindset is 145 00:08:01,800 --> 00:08:05,520 so much bigger than just I think we think mindset is like the 146 00:08:05,520 --> 00:08:09,120 thoughts and that is true, but mindset is also the beliefs, 147 00:08:09,160 --> 00:08:13,560 identities and attitudes that affect how you interpret and 148 00:08:13,560 --> 00:08:17,280 react in every situation. So it's really not only what you 149 00:08:17,280 --> 00:08:21,880 think, but what you believe, what you, what you identify as, 150 00:08:21,880 --> 00:08:25,520 how you identify as a person and then your attitudes you have 151 00:08:25,520 --> 00:08:31,120 towards things that really affect how you view the world 152 00:08:31,480 --> 00:08:35,080 and then react to the world. So mindset is not just the 153 00:08:35,080 --> 00:08:38,640 thoughts, it's so much more. And I think that that's where we 154 00:08:39,159 --> 00:08:44,120 have a lot of work to do in the sports performance world, is not 155 00:08:44,120 --> 00:08:47,600 just focusing on the thoughts that athletes are thinking, but 156 00:08:47,640 --> 00:08:51,240 focusing on those deeper levels of beliefs and identities. 157 00:08:51,240 --> 00:08:57,200 And then how that effects them in the reaction to their sport, 158 00:08:57,200 --> 00:09:01,120 reaction to, you know, what they're doing day-to-day that's 159 00:09:01,120 --> 00:09:03,360 been affecting how they're showing up at practice or at a 160 00:09:03,360 --> 00:09:06,120 game. Yeah, that's very interesting 161 00:09:06,120 --> 00:09:08,120 and that very true. I guess, you know, it's not just 162 00:09:08,120 --> 00:09:09,840 the mantras, it goes so much beyond that. 163 00:09:09,840 --> 00:09:13,560 So how would you tackle that? Say, for example, you have a 164 00:09:13,560 --> 00:09:17,200 person that is coming to you. You're writing them a training 165 00:09:17,200 --> 00:09:19,960 program, what to run on what day. 166 00:09:20,440 --> 00:09:23,200 How do you go beyond that? Yeah. 167 00:09:23,200 --> 00:09:28,200 So, you know, every session that I sit with a client, we always 168 00:09:28,200 --> 00:09:31,160 start with what's going well. And the reason I like to do that 169 00:09:31,160 --> 00:09:35,880 is because our brain is so trained to focus on what's not 170 00:09:35,880 --> 00:09:38,200 going well. Like if you would be shocked how 171 00:09:38,200 --> 00:09:40,440 many times I've sat in a session and said, well, what's going 172 00:09:40,440 --> 00:09:44,360 well and it's like crickets. No one can come up with things. 173 00:09:44,360 --> 00:09:47,080 And it's really hard at the beginning when clients start 174 00:09:47,080 --> 00:09:50,920 working with me. But that's really just a small 175 00:09:50,920 --> 00:09:54,680 piece that anybody can implement into their daily practice of 176 00:09:54,680 --> 00:09:57,400 like what's going well, especially in training, what's 177 00:09:57,400 --> 00:09:59,760 going well instead of what's not going well. 178 00:10:00,200 --> 00:10:05,200 So I start with that. Then we move into celebrations. 179 00:10:05,560 --> 00:10:08,000 So we talked about what's going well in training. 180 00:10:08,000 --> 00:10:09,520 We talked about what's going well in life. 181 00:10:09,520 --> 00:10:12,320 We celebrate. And then after that we move into 182 00:10:12,320 --> 00:10:14,520 challenges. So that's where that coaching 183 00:10:14,520 --> 00:10:17,320 piece gets to really come into play. 184 00:10:17,680 --> 00:10:22,040 And with the challenges, you know, it's really whatever the 185 00:10:22,040 --> 00:10:26,760 client brings to the call. So a lot of times I talk with 186 00:10:26,760 --> 00:10:30,320 clients about performance anxiety, self belief, self 187 00:10:30,320 --> 00:10:35,680 doubt, who they are, who they think they are as a as an 188 00:10:35,680 --> 00:10:40,160 athlete and how that's affecting them in their training. 189 00:10:40,480 --> 00:10:44,520 So it really just depends on what the topic is that's brought 190 00:10:44,520 --> 00:10:48,640 to the surface, but we always start with awareness. 191 00:10:48,640 --> 00:10:54,640 So being aware of the thoughts that are happening that's making 192 00:10:54,640 --> 00:10:59,080 you feel certain ways. So a lot of times people, you 193 00:10:59,080 --> 00:11:02,520 know, will say, let's just take performance anxiety for example. 194 00:11:02,960 --> 00:11:07,440 People will say, like, I get to a race and I'm like have to go 195 00:11:07,440 --> 00:11:10,520 to the bathroom 600 times. I, you know, am checking the 196 00:11:10,520 --> 00:11:14,680 time every two minutes. Like I'm constantly like 197 00:11:15,240 --> 00:11:17,120 checking to see where the start line is. 198 00:11:17,120 --> 00:11:20,280 So I know how to get there, but it's this like constant just 199 00:11:20,280 --> 00:11:25,760 cycle of anxiety. And so we go into, well, what 200 00:11:25,760 --> 00:11:27,920 kind of thoughts are feeding that anxiety? 201 00:11:27,960 --> 00:11:31,040 And we start with that. Then once we know the thoughts, 202 00:11:31,040 --> 00:11:36,760 then we can move into, OK, well, what behaviors is that creating 203 00:11:36,760 --> 00:11:39,560 for you? So maybe that's the, like we 204 00:11:39,560 --> 00:11:42,760 said, you know, checking the clock every two minutes, going 205 00:11:42,760 --> 00:11:46,320 to the bathroom 600 times, you know, like maybe not believing 206 00:11:46,320 --> 00:11:49,240 in themselves, things like that. And then once we deal with 207 00:11:49,240 --> 00:11:53,120 behaviors, we can then rework the thoughts to change the 208 00:11:53,120 --> 00:11:55,600 behaviors. That's the first level of 209 00:11:55,600 --> 00:11:58,200 transformation. But then we really have to move 210 00:11:58,200 --> 00:12:02,200 into identity after we've worked on that piece for a while. 211 00:12:02,200 --> 00:12:05,480 And identity is the deepest level of transformation, which 212 00:12:05,480 --> 00:12:11,840 really just it takes a lot of work to recreate and rewrite 213 00:12:11,840 --> 00:12:15,520 your identity with yourself. That is creating these negative 214 00:12:15,520 --> 00:12:18,880 thoughts, you know, that's causing things like performance 215 00:12:18,880 --> 00:12:22,840 anxiety or self doubt or negative self beliefs. 216 00:12:24,680 --> 00:12:26,760 Wow. OK, so this is pretty packed. 217 00:12:27,440 --> 00:12:28,400 Thank you for that. Right. 218 00:12:28,600 --> 00:12:32,480 Yeah, you're welcome. I love, I love the what is going 219 00:12:32,480 --> 00:12:35,240 well question because obviously as you were talking, I'm kind of 220 00:12:35,240 --> 00:12:37,800 thinking about my current training right now and I had 221 00:12:37,800 --> 00:12:39,920 crickets happening. As well, Yeah. 222 00:12:40,080 --> 00:12:43,200 I, I kind of think it's very similar though to practicing 223 00:12:43,200 --> 00:12:44,960 gratitude, right? Because once you start 224 00:12:44,960 --> 00:12:49,200 practicing gratitude in life, then it comes very easily. 225 00:12:49,200 --> 00:12:52,000 You're very aware. So I'm sure that in the same 226 00:12:52,000 --> 00:12:56,280 way, what's going well, once you start identifying the things 227 00:12:56,280 --> 00:13:00,120 that are going well, it comes to easier. 228 00:13:00,560 --> 00:13:03,640 But then when you do that, how does that help your mind? 229 00:13:04,000 --> 00:13:05,360 Yeah. So that's a really great 230 00:13:05,360 --> 00:13:08,360 question. So our brain is designed to 231 00:13:08,360 --> 00:13:11,960 always be wanting to confirm what we're thinking. 232 00:13:12,280 --> 00:13:15,920 The reason being is our brain's number one job is to keep us 233 00:13:15,920 --> 00:13:18,360 safe. So whenever it confirms the 234 00:13:18,360 --> 00:13:21,880 thought, it kind of is like this signal to our brain like, oh, 235 00:13:21,880 --> 00:13:23,920 I'm safe because what I thought is true. 236 00:13:24,480 --> 00:13:29,120 OK, so think about if what you're thinking is negative, 237 00:13:29,120 --> 00:13:32,320 like you're thinking like, oh, like let's just take a run. 238 00:13:32,320 --> 00:13:40,480 For instance, on this run, I wasn't able to make my set times 239 00:13:40,480 --> 00:13:44,200 that I was supposed to, which equals that I'm not going to be 240 00:13:44,200 --> 00:13:48,720 able to make my pace time for my race and I'm not going to be 241 00:13:48,720 --> 00:13:53,240 able to make my goal time. OK, so that kind of leads us 242 00:13:53,240 --> 00:13:55,160 down like this trigger of negative thoughts. 243 00:13:55,640 --> 00:13:58,880 Well, your brain then is going to constantly, every time you're 244 00:13:58,880 --> 00:14:02,400 on a run, look for all the things that proves those 245 00:14:02,400 --> 00:14:05,440 statements, right? So you don't feel strong. 246 00:14:05,680 --> 00:14:09,760 There's a proof you don't make a certain time. 247 00:14:09,880 --> 00:14:14,560 There's a proof you don't have a belief in yourself that is a +1. 248 00:14:14,560 --> 00:14:17,840 You think like, oh, I'm my race is going to just be horrible. 249 00:14:17,840 --> 00:14:20,480 There's proof. And even though it's negative 250 00:14:20,480 --> 00:14:23,360 proof, it's still proving to your brain that you're right. 251 00:14:23,760 --> 00:14:28,640 So your brain feels safe. So when we flip that and we move 252 00:14:28,640 --> 00:14:34,560 into looking for positives, like what's going well, then when you 253 00:14:34,560 --> 00:14:38,160 are on your run and you're finding like, oh, I feel really 254 00:14:38,160 --> 00:14:44,800 strong in my gait or my breathing is controlled, these 255 00:14:44,800 --> 00:14:47,680 things that you're looking for become positive. 256 00:14:48,080 --> 00:14:52,480 So then when you show up at your race or when you show up at your 257 00:14:52,480 --> 00:14:56,760 next run or your next practice, whatever it is, your brain 258 00:14:56,760 --> 00:15:00,240 starts wanting to confirm those positive things because that is 259 00:15:00,240 --> 00:15:03,120 making you feel safe. So whether it's negative or 260 00:15:03,120 --> 00:15:06,920 positive, your brain is always searching for evidential proof 261 00:15:07,600 --> 00:15:11,960 that then it's right. And when it does that, it goes, 262 00:15:11,960 --> 00:15:15,200 oh, I'm safe, great. But your brain doesn't really 263 00:15:15,200 --> 00:15:19,680 understand that negative maybe doesn't make you feel so great. 264 00:15:20,280 --> 00:15:22,240 Positive does make you feel so great. 265 00:15:24,200 --> 00:15:25,720 I love this. I'm so glad I asked this 266 00:15:25,720 --> 00:15:28,120 question because it just makes so much sense. 267 00:15:28,640 --> 00:15:31,800 Right, when we think about it, it really does. 268 00:15:32,040 --> 00:15:34,240 It really does, yeah. Because, yeah, no. 269 00:15:34,240 --> 00:15:38,280 And then so with that, we're changing the way of believing in 270 00:15:38,280 --> 00:15:41,000 ourselves because we're obviously believing that then. 271 00:15:41,400 --> 00:15:45,320 Right, right. And we're finding that safety in 272 00:15:45,400 --> 00:15:50,640 positive proof versus safety and not negative proof because 273 00:15:50,640 --> 00:15:53,440 safety is safety. Your brain, like it doesn't know 274 00:15:53,440 --> 00:15:57,880 the difference between anything really. 275 00:15:57,880 --> 00:16:00,400 I mean, it's just like its goal is to keep you safe. 276 00:16:00,400 --> 00:16:03,840 So whether it's safety from that proof of negative things that 277 00:16:03,840 --> 00:16:07,280 you're looking for or safety of proof of positive things, it's 278 00:16:07,280 --> 00:16:10,120 just the goal is I have to keep this body safe. 279 00:16:10,840 --> 00:16:13,920 OK, just wants to be right. Yes, yeah. 280 00:16:14,720 --> 00:16:16,120 OK, perfect. All right. 281 00:16:16,120 --> 00:16:20,360 So then you were saying that. So this kind of covers, you said 282 00:16:20,360 --> 00:16:23,840 believe identity and attitude. You said the hardest one to 283 00:16:23,840 --> 00:16:29,080 change is the identity. So once we kind of, I know this 284 00:16:29,080 --> 00:16:32,600 is obviously going to be a lot deeper if, if we work on this 285 00:16:32,600 --> 00:16:37,360 more, but just to touch the top of it when it comes to identity, 286 00:16:37,360 --> 00:16:39,280 how, how does that whole thing work? 287 00:16:40,320 --> 00:16:47,040 So identity, I mean, takes a lot of willingness from the person 288 00:16:47,240 --> 00:16:50,600 to, to work on because identity is very scary. 289 00:16:50,920 --> 00:16:55,000 So think about, you know, these things you identify as that 290 00:16:55,000 --> 00:16:58,480 you've identified As for your lifetime. 291 00:16:58,480 --> 00:17:01,440 So for instance, like, let's just take athlete identity, 292 00:17:01,440 --> 00:17:04,800 right? You've identified as an athlete 293 00:17:04,800 --> 00:17:09,319 for your whole life. And then let's say after 294 00:17:09,319 --> 00:17:16,040 college, what is your identity? Because you don't have an 295 00:17:16,040 --> 00:17:20,079 organized sport that you're doing anymore, so identity 296 00:17:20,079 --> 00:17:23,200 becomes this really difficult thing to wrap your mind around 297 00:17:23,200 --> 00:17:26,920 and really difficult thing to rework and recreate a different 298 00:17:26,920 --> 00:17:30,160 relationship with. But how it starts is 299 00:17:30,160 --> 00:17:34,920 understanding what thoughts are creating these beliefs of maybe 300 00:17:34,920 --> 00:17:40,400 the belief of I'm not an athlete anymore, or the belief of I'm 301 00:17:40,400 --> 00:17:43,680 not strong enough to be an athlete anymore, or the belief 302 00:17:43,680 --> 00:17:47,920 of I'll never find a sport that I love like I loved. 303 00:17:48,280 --> 00:17:51,280 Fill in the blank. So whatever beliefs you're 304 00:17:51,280 --> 00:17:54,440 having, it's kind of understanding that how the 305 00:17:54,440 --> 00:17:56,320 thoughts are connected to those beliefs. 306 00:17:56,320 --> 00:17:58,640 So it's kind of like A leading to B. 307 00:17:58,920 --> 00:18:02,320 So that thoughts are A, they lead to the beliefs which are B. 308 00:18:02,920 --> 00:18:08,080 Then you have to look at those beliefs and you have to learn 309 00:18:08,080 --> 00:18:13,040 how to challenge them in a very loving and non judgmental way. 310 00:18:13,640 --> 00:18:16,560 And that's where really I always recommend working with a 311 00:18:16,680 --> 00:18:22,120 professional on identity shift because it takes a lot of 312 00:18:22,480 --> 00:18:25,840 intentional exercises. It takes a lot of intentional 313 00:18:27,600 --> 00:18:31,680 questioning, a lot of intentional coaching that allows 314 00:18:31,680 --> 00:18:37,440 you to see your identity and recreate it or rewrite it or 315 00:18:37,440 --> 00:18:39,880 create a different relationship with it. 316 00:18:40,400 --> 00:18:44,800 So here's a great example. I have a client who is in her 317 00:18:44,800 --> 00:18:50,040 60s. She ran in college, ran 318 00:18:50,040 --> 00:18:54,000 throughout high school, was one of like top people in her 319 00:18:54,000 --> 00:18:59,600 college for running. Well, she's 60 years old and 320 00:18:59,600 --> 00:19:04,200 she's still dealing with some of the beliefs of if I don't run 321 00:19:04,200 --> 00:19:09,840 fast, I'm not good enough. So that is an identity she's 322 00:19:09,840 --> 00:19:13,120 taken on. And the identity is I have to be 323 00:19:13,120 --> 00:19:19,720 a fast runner to be good enough. So she spent the last 45, you 324 00:19:19,720 --> 00:19:23,640 know, however many years, right, dealing with this identity 325 00:19:23,640 --> 00:19:27,480 that's affecting how she is connecting to her sport, how 326 00:19:27,480 --> 00:19:30,720 she's connecting to herself, but also probably how she's 327 00:19:30,720 --> 00:19:34,240 connecting to her life as well in some sense. 328 00:19:34,280 --> 00:19:38,920 So really working with a coach, sitting down, understanding what 329 00:19:38,920 --> 00:19:42,280 that identity is and what beliefs and thoughts create it, 330 00:19:42,760 --> 00:19:45,600 then it's like going back and reworking those thoughts and 331 00:19:45,600 --> 00:19:49,160 beliefs, if that makes sense. And that's kind of like a very 332 00:19:49,280 --> 00:19:54,000 short answer to a very potent question, if you know. 333 00:19:54,920 --> 00:20:00,360 Oh yeah, I know we can't wrap up a identity issue in a 30 minute 334 00:20:00,360 --> 00:20:04,120 podcast, but I mean, I think this is a great way of going at 335 00:20:04,120 --> 00:20:06,360 it. I personally know a lot of 336 00:20:06,840 --> 00:20:11,120 retired elite runners and a reason for them not to run 337 00:20:11,120 --> 00:20:15,520 anymore is because probably of that they just don't even know 338 00:20:15,520 --> 00:20:18,480 how to approach a race. A personal friend of mine who is 339 00:20:18,480 --> 00:20:21,840 a coach who's come onto the show a lot of times, he used to be 340 00:20:21,840 --> 00:20:24,640 one of the top marathon runners in the country and he. 341 00:20:25,240 --> 00:20:28,320 Said after he had retired it was very difficult for him to even 342 00:20:28,320 --> 00:20:31,080 go to a marathon because he was starting in the middle and he 343 00:20:31,080 --> 00:20:33,440 was like, what am I even going for if I'm not going for 344 00:20:33,440 --> 00:20:35,760 everything, right? Yeah. 345 00:20:35,760 --> 00:20:39,960 And so that identity that he had is then affecting how he is 346 00:20:40,600 --> 00:20:45,240 experiencing something that he's trying to do, probably for Joy, 347 00:20:45,240 --> 00:20:47,760 like that, right? Like, he's not racing anymore, 348 00:20:47,760 --> 00:20:49,680 but he's trying to do something for Joy. 349 00:20:50,320 --> 00:20:54,560 But it's totally affecting his experience because his identity 350 00:20:54,560 --> 00:20:58,400 is wrapped up still in that, you know, I'm here to compete. 351 00:20:58,400 --> 00:21:01,520 I'm here to do the, you know, be the best, whatever his thoughts 352 00:21:01,560 --> 00:21:05,000 are, you know, and beliefs are. So that's a great example of how 353 00:21:05,000 --> 00:21:07,160 identity can affect people. Yeah. 354 00:21:07,280 --> 00:21:09,040 And. On the flip side, though, a lot 355 00:21:09,040 --> 00:21:13,380 of our listeners are people that started and when I say quote UN 356 00:21:13,380 --> 00:21:17,360 quote later on in life weren't collegiate athletes and started 357 00:21:17,360 --> 00:21:19,200 running in the 30s, forties, 50s. 358 00:21:19,440 --> 00:21:24,520 And so then on the flip side, how do you best start 359 00:21:24,520 --> 00:21:28,000 identifying as an athlete when you know, you know, in high 360 00:21:28,000 --> 00:21:31,120 school you hated the mile you didn't run until you know you 361 00:21:31,120 --> 00:21:35,240 did the 5K to or couch to 5K program or whatever? 362 00:21:36,480 --> 00:21:40,880 That's a great question and I love to dive into that in a 363 00:21:40,880 --> 00:21:44,040 workshop that I do called Transcend Your Mindset, but I'll 364 00:21:44,040 --> 00:21:49,880 talk a little bit about it here. So really it's kind of the same 365 00:21:49,880 --> 00:21:53,080 thing like identifying those thoughts that are connected to 366 00:21:53,080 --> 00:21:55,200 athlete and where did those thoughts come from? 367 00:21:55,200 --> 00:21:58,160 So did they come from society? Did they come from? 368 00:21:58,560 --> 00:22:02,280 Maybe it's not even your thought, like maybe it was your 369 00:22:02,760 --> 00:22:05,120 parents thought or a friend's thought, right? 370 00:22:05,480 --> 00:22:10,000 But where do they come from? And then becoming aware, so 371 00:22:10,040 --> 00:22:13,680 noticing when you are saying those things to yourself. 372 00:22:14,160 --> 00:22:19,160 So when you notice getting really curious, so noticing and 373 00:22:19,160 --> 00:22:20,840 not going, oh, there it is again. 374 00:22:20,840 --> 00:22:22,720 Why did I think that? And getting really down on 375 00:22:22,720 --> 00:22:26,120 yourself, but getting really curious and going, huh, It's 376 00:22:26,120 --> 00:22:31,680 really interesting that I keep saying that to myself and 377 00:22:31,680 --> 00:22:35,760 pausing and not answering your question like it's a very 378 00:22:35,760 --> 00:22:41,400 rhetorical question because what that allows you to do, it allows 379 00:22:41,400 --> 00:22:43,360 your brain to have some time to marinate. 380 00:22:43,480 --> 00:22:48,080 And then when you're driving somewhere, when you're in the 381 00:22:48,080 --> 00:22:51,720 shower, right, whenever your brain has space, oftentimes 382 00:22:51,720 --> 00:22:54,680 you'll go, oh, that's why I keep saying that. 383 00:22:55,480 --> 00:22:58,960 So it, it gives your brain some brain some time to marinate. 384 00:22:59,560 --> 00:23:02,960 And so once you identify the reasons why you're saying these 385 00:23:02,960 --> 00:23:08,920 things to yourself, then you have to change your operating 386 00:23:08,920 --> 00:23:12,000 system. So this is where I always 387 00:23:12,000 --> 00:23:16,000 compare this to like, let's say you have a car, it's reliable, 388 00:23:16,280 --> 00:23:19,520 it's gotten you to and from places, you've had it for years. 389 00:23:20,480 --> 00:23:24,360 But you notice like I just, I kind of want an upgrade. 390 00:23:24,480 --> 00:23:26,240 Like I'm I'm ready for an upgrade. 391 00:23:26,520 --> 00:23:30,600 I'm ready for the new gadgets. I'm ready for, you know, like 392 00:23:30,800 --> 00:23:33,920 Bluetooth connection, I'm ready for whatever, all the things. 393 00:23:34,480 --> 00:23:38,760 So you go shopping and you end up buying a different car and 394 00:23:38,760 --> 00:23:42,800 it's an upgrade. So that's what we're doing with 395 00:23:43,200 --> 00:23:48,400 identity and mindset is we're not firing this old version of 396 00:23:48,400 --> 00:23:51,760 ourselves. We're just upgrading it because 397 00:23:51,760 --> 00:23:54,600 this old version of ourselves isn't really working anymore for 398 00:23:54,600 --> 00:23:57,280 what we're doing in our life currently. 399 00:23:57,800 --> 00:24:02,480 So as a someone who, you know, is trying to identify as an 400 00:24:02,480 --> 00:24:05,320 athlete, it would kind of be saying, OK, you know, these 401 00:24:05,320 --> 00:24:08,080 thoughts that I had of like, I hated the mile in high school 402 00:24:08,080 --> 00:24:11,520 and you know, I wasn't very athletic quote or whatever those 403 00:24:11,520 --> 00:24:15,720 thoughts are like, are they really serving you in this 404 00:24:15,720 --> 00:24:17,720 version of yourself that you are today? 405 00:24:19,000 --> 00:24:23,880 And once you realize they're really not, then it's like, 406 00:24:23,880 --> 00:24:26,400 well, what what do you want to serve you? 407 00:24:26,400 --> 00:24:28,240 What is the thought that you want to serve you? 408 00:24:28,360 --> 00:24:33,480 And then it's recreating those thoughts and allowing them to 409 00:24:33,480 --> 00:24:37,560 marinate and then eventually, like, upgrade to this newer 410 00:24:37,560 --> 00:24:41,680 version of yourself. I love this. 411 00:24:42,400 --> 00:24:43,840 Yeah. I mean, who doesn't like an 412 00:24:43,840 --> 00:24:47,640 upgrade right now? It's better than changing your 413 00:24:47,640 --> 00:24:50,520 entire identity. You're still the same person. 414 00:24:50,520 --> 00:24:54,520 You've just improved, right? Yeah, and that's always 415 00:24:54,520 --> 00:24:57,080 something good to remind the brain too, is like, I'm not 416 00:24:57,080 --> 00:25:02,120 firing any part of me, I'm just upgrading it. 417 00:25:02,120 --> 00:25:05,040 Like those parts of me did a really great job and protected 418 00:25:05,040 --> 00:25:08,080 me when I was in high school or whenever I had those thoughts. 419 00:25:08,480 --> 00:25:13,120 But now, like I, I have new thoughts and those thoughts are 420 00:25:13,120 --> 00:25:16,040 going to do their job in protecting me for what I want to 421 00:25:16,040 --> 00:25:18,040 do now. OK. 422 00:25:18,040 --> 00:25:24,120 Perfect. 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All right, so then the last 459 00:27:29,560 --> 00:27:32,800 element that you were talking about was the attitude. 460 00:27:33,000 --> 00:27:35,000 Can you dive a little bit into that? 461 00:27:35,880 --> 00:27:38,680 Yeah. So, you know, our attitude 462 00:27:39,000 --> 00:27:43,600 effects how we interpret and react to situations. 463 00:27:44,400 --> 00:27:49,560 So if we think about like a thought, let's just do an 464 00:27:49,560 --> 00:27:54,080 example here, like maybe the thought is let's just do, I'm 465 00:27:54,080 --> 00:27:56,040 not very athletic. How about that? 466 00:27:56,440 --> 00:27:58,160 So the thought is I'm not very athletic. 467 00:27:58,160 --> 00:28:00,440 The belief is I'm not an athlete. 468 00:28:01,080 --> 00:28:08,040 The attitude is maybe fear or disgust towards trying athletic 469 00:28:08,040 --> 00:28:12,320 things. So think about then every time 470 00:28:12,320 --> 00:28:16,280 you see something athletic, you're interpreting it as scary, 471 00:28:16,680 --> 00:28:24,640 too hard, challenging, fearful. You're reacting to those things 472 00:28:24,640 --> 00:28:29,880 as I don't think I'm going to try that, like standoffishness 473 00:28:29,920 --> 00:28:33,360 or oh, you go ahead and do that. I'm not going to join the 474 00:28:33,360 --> 00:28:38,200 kickball team, right? So attitude really effects how 475 00:28:38,200 --> 00:28:42,400 you see situations, but then how you react to them. 476 00:28:42,840 --> 00:28:48,600 So it's kind of like this, this rain trickle, right? 477 00:28:48,600 --> 00:28:52,200 It starts at the top with the thought, it goes into the belief 478 00:28:53,000 --> 00:28:55,520 and then it goes into who you are, right? 479 00:28:55,520 --> 00:28:59,160 Your identity. And then it affects how you see 480 00:28:59,160 --> 00:29:02,160 situations, but how you then react to them. 481 00:29:02,800 --> 00:29:07,400 So the attitude is really kind of that belief and identity kind 482 00:29:07,400 --> 00:29:11,040 of coming into its own, like personality in a sense, right? 483 00:29:12,040 --> 00:29:17,640 And just reacting to whatever The thing is, but then also 484 00:29:18,000 --> 00:29:24,200 interpreting it as good, bad, neutral, awesome, scary, 485 00:29:24,200 --> 00:29:26,400 whatever The thing is. OK. 486 00:29:26,600 --> 00:29:30,320 So, so kind of based on that, it almost sounds like, and 487 00:29:30,320 --> 00:29:33,480 obviously correct me if I'm wrong, your attitude will change 488 00:29:33,480 --> 00:29:37,680 once you have worked on your belief and identity, yeah. 489 00:29:37,960 --> 00:29:41,840 Yeah. And like these things, I'm 490 00:29:41,840 --> 00:29:44,600 talking about them as if like, oh, these things can like they 491 00:29:44,600 --> 00:29:46,600 change like that. They don't. 492 00:29:46,600 --> 00:29:50,640 This is like a practice. I always say mindset is a power 493 00:29:50,640 --> 00:29:53,080 practice. It's not something that just 494 00:29:53,080 --> 00:29:56,280 like you change over an eye and then you never have to work on 495 00:29:56,280 --> 00:29:58,120 it again. It's something that is a 496 00:29:58,120 --> 00:30:00,200 practice. Just like you might exercise 497 00:30:00,200 --> 00:30:02,840 every day or make your bed every day. 498 00:30:02,840 --> 00:30:07,200 Like it's the same thing, right? So it's a practice that you put 499 00:30:07,200 --> 00:30:11,640 into play every day and you're going to have moments where like 500 00:30:11,640 --> 00:30:16,840 your old beliefs, they pop in and you've got to say, OK, I 501 00:30:16,840 --> 00:30:20,640 hear you. And I choose to believe my new 502 00:30:20,640 --> 00:30:24,560 belief today, right? Or maybe you're like, screw it. 503 00:30:24,680 --> 00:30:27,000 I choose to believe my old belief because I'm in a bad mood 504 00:30:27,120 --> 00:30:29,080 and I just need to be in a bad mood for a minute. 505 00:30:29,960 --> 00:30:32,920 OK, right. Like, but don't judge yourself 506 00:30:32,920 --> 00:30:36,240 for that. So these things can shift and 507 00:30:36,240 --> 00:30:41,320 evolve as you shift and evolved, but they're, they're very like 508 00:30:41,320 --> 00:30:45,240 fluid and you have to control the fluidity of them by 509 00:30:45,240 --> 00:30:49,360 practicing these new thoughts, these new behaviors, these new 510 00:30:49,360 --> 00:30:53,280 identities, new attitudes every day. 511 00:30:54,600 --> 00:30:56,320 OK, perfect. It makes sense. 512 00:30:56,320 --> 00:30:58,560 And it sounds like it's going to be a lot of work. 513 00:30:58,560 --> 00:31:02,160 But I think by even just listening to this podcast and 514 00:31:02,160 --> 00:31:05,600 creating awareness about it, I think that's already step number 515 00:31:05,600 --> 00:31:07,320 one, right? Yeah. 516 00:31:07,320 --> 00:31:09,960 And I think we saw a lot of that, like in the Olympics that 517 00:31:09,960 --> 00:31:12,760 people watch the Olympics recently, we saw a lot of 518 00:31:12,760 --> 00:31:17,560 discussion about mental health and about understanding balance 519 00:31:17,560 --> 00:31:21,200 and understanding that your sport is not your identity. 520 00:31:21,840 --> 00:31:25,480 There's a lot of discussion about that from Simone Biles to 521 00:31:25,480 --> 00:31:27,440 Reagan Smith. Like there were tons of 522 00:31:27,440 --> 00:31:29,920 discussions. And I think the more we're 523 00:31:29,920 --> 00:31:32,200 seeing those discussions, the more we're hearing those 524 00:31:32,200 --> 00:31:35,600 discussions, it gives us permission to have those 525 00:31:35,600 --> 00:31:39,160 discussions with one another. And so that's where all this 526 00:31:39,160 --> 00:31:41,400 work starts. And then obviously you've got 527 00:31:41,400 --> 00:31:44,360 professionals out in the world that work with people on these 528 00:31:44,360 --> 00:31:49,040 things particularly, and those people are always available to 529 00:31:49,040 --> 00:31:52,000 help you go further in that journey if you wish. 530 00:31:52,760 --> 00:31:53,760 OK. Perfect. 531 00:31:54,480 --> 00:31:58,080 And I guess my last question would be what are your or do you 532 00:31:58,080 --> 00:32:02,960 have one or two practical tips for marathoners that? 533 00:32:04,200 --> 00:32:08,360 Are going to. Be very much in their heads once 534 00:32:08,360 --> 00:32:11,000 they start their journey to 26.2. 535 00:32:11,320 --> 00:32:14,760 What to do when things get hard? Yeah, so. 536 00:32:14,760 --> 00:32:19,560 That's a really good question. My first thing is I always like 537 00:32:19,560 --> 00:32:22,600 to tell athletes that I work with who are training for a 538 00:32:22,600 --> 00:32:27,760 marathon is find evidence. So when you are in a hard spot 539 00:32:27,800 --> 00:32:32,360 of your race, find evidence that you can overcome that. 540 00:32:32,480 --> 00:32:37,560 So search back in your, you know, mind of all the times that 541 00:32:37,560 --> 00:32:42,680 you were in practice, that you ran, you know, a workout and 542 00:32:42,680 --> 00:32:46,520 that you had a hard workout and you were able to overcome it. 543 00:32:47,040 --> 00:32:50,520 Find that evidence and start building that evidence as you're 544 00:32:50,520 --> 00:32:53,880 in your race and do it as many times as you need. 545 00:32:54,360 --> 00:32:57,920 But that I would say is my like top strategy that I like to 546 00:32:57,920 --> 00:33:03,440 share with people is borrowing strength from a past experience 547 00:33:03,840 --> 00:33:05,600 and bringing it into the present. 548 00:33:06,160 --> 00:33:09,280 So it's finding evidential proof which helps your brain feel 549 00:33:09,280 --> 00:33:15,280 safe, right? And using that as fuel in a time 550 00:33:15,280 --> 00:33:19,840 where you're feeling a little uncertain, scared, overwhelmed, 551 00:33:20,160 --> 00:33:24,760 tired, pain, all the things that come with those moments in 552 00:33:24,760 --> 00:33:27,640 marathons. I love this. 553 00:33:27,720 --> 00:33:30,840 Thank you so much and yeah, you're welcome. 554 00:33:30,920 --> 00:33:34,320 Maybe let our. Listeners know which like I told 555 00:33:34,320 --> 00:33:37,360 you, you know is is a lot of runners, how you and your 556 00:33:37,360 --> 00:33:39,960 capacity can work with them and then also how they can best 557 00:33:39,960 --> 00:33:41,680 contact you. Sure. 558 00:33:41,680 --> 00:33:44,200 So I am a certified running coach. 559 00:33:44,200 --> 00:33:46,800 I do work with runners and endurance athletes. 560 00:33:46,800 --> 00:33:51,480 So if you're looking to train for anything from a 5K to an 561 00:33:51,480 --> 00:33:56,080 ultra marathon or an endurance race, so something like, you 562 00:33:56,080 --> 00:34:01,960 know, running up, you know, big mountain multiple times, there's 563 00:34:02,000 --> 00:34:03,960 all kinds of hiking races, things like that. 564 00:34:04,200 --> 00:34:07,720 You can work with me in that facility or that capacity as 565 00:34:07,720 --> 00:34:10,840 well. So you can also do strength and 566 00:34:10,840 --> 00:34:13,800 conditioning with me. And so if you're looking to get 567 00:34:13,800 --> 00:34:17,880 stronger as a an endurance athlete, that is an option as 568 00:34:17,880 --> 00:34:19,560 well. And then you have the mindset 569 00:34:19,560 --> 00:34:24,239 that is tied into both of those pieces that you'll get as a just 570 00:34:24,239 --> 00:34:27,040 a client of mine. So that would be how somebody 571 00:34:27,040 --> 00:34:29,040 can work with me. And if you're interested in 572 00:34:29,040 --> 00:34:32,600 contacting me, you can always reach out on Instagram at train 573 00:34:32,920 --> 00:34:37,280 dot with dot transcend and also. Whitney, you were saying that 574 00:34:37,280 --> 00:34:40,040 you do workshops. How do those work? 575 00:34:40,040 --> 00:34:43,120 Are they in person, online and what topics do they cover 576 00:34:43,120 --> 00:34:44,800 normally? Yeah, great. 577 00:34:45,239 --> 00:34:48,639 Question. So I love mindset workshops and 578 00:34:48,639 --> 00:34:53,800 I have a series of six that I typically do together and 579 00:34:53,800 --> 00:34:59,040 they're about mindset, judgment, overcoming perfectionism. 580 00:35:01,280 --> 00:35:03,000 Let's see, what are the other ones? 581 00:35:03,240 --> 00:35:09,040 Race day mindset fear. And there's one more that I'm 582 00:35:09,040 --> 00:35:12,560 forgetting, but there's six that I typically do together and 583 00:35:12,560 --> 00:35:16,400 they're they're all virtual. So you can attend live or if you 584 00:35:16,400 --> 00:35:19,200 can't attend live, you can always sign up and register and 585 00:35:19,200 --> 00:35:23,280 then get the replay. I actually am starting my series 586 00:35:23,280 --> 00:35:28,160 of six workshops starting in September and it's just a series 587 00:35:28,160 --> 00:35:31,360 called Master Your Mindset. So if you're interested, I can 588 00:35:31,360 --> 00:35:34,040 always share the link and you can put that in the show notes 589 00:35:34,040 --> 00:35:37,960 for people to share and register if they wish that is. 590 00:35:37,960 --> 00:35:39,840 Perfect. Thank you so much, Whitney. 591 00:35:40,240 --> 00:35:46,600 You're welcome. Thank you, Whitney so much for 592 00:35:46,600 --> 00:35:48,160 your time and all your knowledge. 593 00:35:48,160 --> 00:35:51,200 We super appreciate you. And for all you listeners, if 594 00:35:51,200 --> 00:35:54,080 you feel like you got some great value out of this and you want 595 00:35:54,080 --> 00:35:58,120 to learn more about Transcend Health and Wellness, then you 596 00:35:58,120 --> 00:36:00,920 can go to her website, transcendhealthandwellness.com. 597 00:36:00,920 --> 00:36:04,520 As she mentioned, and like we said again, everything is going 598 00:36:04,520 --> 00:36:09,160 to be LinkedIn our show notes. So we'll see if lady's mindset 599 00:36:09,160 --> 00:36:13,800 can overcome the 340 marathon and get to sub 3:30. 600 00:36:14,960 --> 00:36:18,320 Yeah, hopefully with Whitney's help and little tips here, it 601 00:36:18,320 --> 00:36:21,920 can only get better, right? And I'll be able to tell Garmin 602 00:36:21,920 --> 00:36:24,720 you were wrong. Yes, indeed. 603 00:36:25,320 --> 00:36:27,520 So that's. It for today guys, stay tuned 604 00:36:27,520 --> 00:36:30,360 for next week next week we're going to have another very 605 00:36:30,360 --> 00:36:33,080 awesome wholesome episode coming on. 606 00:36:33,080 --> 00:36:36,680 We're going to talk about speed versus endurance and not just 607 00:36:36,680 --> 00:36:40,400 how you train differently for them but the importance of each 608 00:36:40,400 --> 00:36:42,680 one of them and how they can work together to make you 609 00:36:42,680 --> 00:36:46,440 ultimately what we want to be better long distance runners. 610 00:36:46,720 --> 00:36:48,840 But maybe while you're doing that, you'll fall in love with 611 00:36:48,840 --> 00:36:50,960 shorter distances as well, so who knows? 612 00:36:50,960 --> 00:36:53,160 It'll be an exciting episode. So TuneIn. 613 00:36:53,800 --> 00:36:56,120 And with that and have a good weekend running. 614 00:37:01,440 --> 00:37:03,920 Thanks for tuning in. For more information and 615 00:37:03,920 --> 00:37:05,840 marathon running news, please head to 616 00:37:05,840 --> 00:37:11,200 www.marathonrunningpodcast.com and we'll be back next week. 617 00:37:23,880 --> 00:37:26,400 Are you looking for the perfect apparel that mirrors your love 618 00:37:26,400 --> 00:37:29,280 for running? Look no further than Run Swag, 619 00:37:29,400 --> 00:37:31,880 the go to store buy runners for runners. 620 00:37:32,320 --> 00:37:35,440 From witty Tees to hoodies that commemorate your marathon majors 621 00:37:35,520 --> 00:37:39,000 to crops that get you motivated, Run Swags got you covered. 622 00:37:39,320 --> 00:37:42,080 Discover the perfect blend of comfort and style. 623 00:37:42,320 --> 00:37:47,920 Visit www.runswag.com Runswag. There's something for every 624 00:37:47,920 --> 00:37:48,320 runner.